Snatches and cleans are complex movements, yet they are highly effective and functional. Not only can they help with strength gain, but they are also a wonderful tool to improve your agility, balance, and speed. Basically, they are the most effective way to "lift shit off the ground" as Brett says. :o) Both movements need a vicious extension of the hips and "scarecrow arms" close to the body to be effective. Remember to drive yourself under the bar, keep your elbows high and outside (scarecrow), and open the hips aggressively. They may take time getting used to, but once you have figured them out, they are beautiful movements!6/29/09 WOD "Snellen"
3Rds
400m run
12 Squat Snatches (95/65#)
21 Pull ups
***REMINDER-- Squat snatches are BELOW 90 degrees people! IF you can't receive the bar below 90, then finish the movement with an overhead squat.
Go hard, go strong! Post times and weights to comment!
Testing....
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ReplyDeleteI think it is very unnatural squating after you jump. I am sure the pain will set in tomorrow about mid-day. Good luck night shift.
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